Side to Side Box Shuffle
Side to Side Box Shuffle is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the abductors, adductors, calves and hamstrings. It is performed with other equipment.
How to do it
- 1Stand to one side of the box with your left foot resting on the middle of it.
- 2To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
- 3Continue shuffling back and forth across the box.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.